Friday, January 1, 2016

Squats, One of the Best Exercises for Overall Strength

If you've read any of my posts you know how passionate I am about strength training.  It is the most effective form of exercise for maintaining your muscle mass and strength as you age. In that light, I want to share some of my favorite exercises with you that I do to stay fit and strong as I age.

A properly executed squat is one of the best exercises you can do for overall strength and conditioning.  Using the Smith Machine is a big aid in helping you perform squats correctly.  First, place the bar a little lower than shoulder height.  Next, position yourself under the bar, twist to unlock it and place the bar on top of your shoulders.  Now, place your feet in front of you about six inches, a little wider than shoulder width apart. This is your start position.  Lift your chest, and keep your chin high.  Now, squat by leading with your butt until your thighs are parallel to the floor, then return to the start position.  Be careful not to round your lower back and that your knees do not extend over your toes anytime doing this exercise. (For the first few times, it’s best to have someone observe you from the side to make sure you are doing this exercise correctly).  Your breathing pattern is to inhale on the way down and exhale on the way up on this exercise.  Use a resistance with which you can do 10 to 12 repetitions of which the last 3 repetitions are difficult to complete with proper form.

You can download my complete strength training routines by clicking on this link: Forever Fit and Firm.